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Home Exercises & Bodyweight Workouts

Build strength anywhere with zero equipment. Browse bodyweight exercises with step-by-step guides.

Primary Muscle:

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Primary Muscle
Dead Bug

Dead Bug

Bodyweight • Abdominals (ABS)
Plank

Plank

Bodyweight • Abdominals (ABS)
Side Plank

Side Plank

Bodyweight • Obliques
Reverse Crunch

Reverse Crunch

Bodyweight • Abdominals (ABS)
Bicycle Crunch

Bicycle Crunch

Bodyweight • Abdominals (ABS)
Lying Leg Raise

Lying Leg Raise

Bodyweight • Abdominals (ABS)
Russian Twist

Russian Twist

Bodyweight • Obliques
Toe Touch

Toe Touch

Bodyweight • Abdominals (ABS)
Squat (Bodyweight)

Squat (Bodyweight)

Bodyweight • Quadriceps
Reverse Lunge

Reverse Lunge

Bodyweight • Quadriceps
Sumo Squat

Sumo Squat

Bodyweight • Quadriceps
Lateral Squat

Lateral Squat

Bodyweight • Quadriceps
Standing Calf Raise / Single Leg

Standing Calf Raise / Single Leg

Bodyweight • Calves
Glute Bridge

Glute Bridge

Bodyweight • Glutes
Hip Thrust

Hip Thrust

Bodyweight • Glutes
Bird Dog

Bird Dog

Bodyweight • Glutes
Single Leg Glute Bridge

Single Leg Glute Bridge

Bodyweight • Glutes
Fire Hydrants

Fire Hydrants

Bodyweight • Glutes
Dead Hang

Dead Hang

Bodyweight • Upper Back
Push Up

Push Up

Bodyweight • Chest
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Sumo Squat

Home / Bodyweight Primary: Quadriceps Secondary: Adductors, Glutes, Hamstrings

Step-by-Step Instructions

  • Stand tall and assume a wider-than-shoulder-level stance with your toes pointing out.
  • Retract your shoulder blades and raise your arms in front of your body for balance.
  • Take a deep breath, engage your abs, and squat.
  • Move down until your thighs are parallel to the floor, and press through your heels to return to the top as you exhale.
  • Keep alternating.